PT Sessions – Your Secret to Success

Personal Training (PT) sessions are quite often overlooked within CrossFit communities, however it can be an important tool to help you accelerate your results.

I am often asked by members ‘Why would I need a PT session when you teach me in class?’  This is true we do spend a large amount of time in class teaching and correcting members technique.  However quite often in a class environment there are multiple elements to be taught and worked through, as well as up to 10 other members in our classes needing the same attention.

In a class we simply cannot go into enough specific detail with you to really drill down into technique improvements.  At CrossFit 4504 we offer 30min Technique session that allow coaches to work with athletes on a specific skill area and focus total attention on improving that.  We use a variety of tools including video analysis to help you understand the movement and what the improvement looks like.  We can also use other drills that might not be appropriate in a class setting.

We also offer 1 hour 1:1 or 1:2 buddy sessions to work on a couple of skills.  These sessions are not about getting in another WOD, but more about accelerating your results and progress.  Quite often a coach will give you homework and things to focus on in class to continue the work.

If the 2017 has left you with some burning goals to conquer then some 1:1 attention will get you to them much quicker than just waiting for a skills day in class or 30sec with a coach.  Invest in yourself and your goals.

PT sessions can also be a great way for someone new to CrossFit to learn basic skills and have their movement analysed and improved before joining regular classes.  It can be a less intimidating way to get confident and comfortable under the guidance of your coach.

Some recent examples of where a PT session ironed out some technical issues:

Nim a couple of weeks ago had struggled to a Snatch 1RM of 35kg.  She lacks confidence in that lift so it can be a battle.  We worked on it for 35mins in a PT session this week, improving her understanding of the movement and body positions, we used video and also other coaching drills.  Once she started moving well we worked up to a heavy single and she achieved 37.5 easily and much improved technique wise.  She also has some things to focus on each time she does Snatch in the future.

Toni struggles with her Double Unders.  We took some time yesterday to breakdown her body position and BAM! Nice looking Double Unders!

I have always had a coach for 1:1 sessions right from when I first started CrossFit to even today as a Coach. Having 1:1 attention is great for accountability and working towards specific goals.

All of our Coaches at CrossFit 4504 are available for PT sessions, please enquire at the office for more info or email

The Value of a Good Warm Up

A solid warm up is often one of the most overlooked elements by athletes as they prepare to train. However a good warm up prepares you for success in your workout and a better overall performance.

At CrossFit 4504 we structure our warm ups carefully for each class to ensure the key elements to be used in the daily WOD or strength work is targeted as well as prepping the entire body for work.

Here are some reasons behind WHY we warm up:

1. To Prepare Your Body to Perform

We want you to get the absolute most our of every training session, from improving your Snatch skills to stringing together double unders or improving your Fran time. By engaging your whole body with our dynamic warm ups, static stretching, mobility drills, burpees and full-range joint movements, you will perform much better in class and be prepared for anything that comes your way!!

2. Injury Prevention

I have said it several times and I’ll say it again: Your Safety is Our Priority. We are, in fact, obsessed with you not only performing well, but also staying injury-free. Injuries can be physically and emotionally devastating and keep you on the sideline, not to mention halting your progress. That’s why we don’t warm up with heavy weights or 100 pull ups. If you are injured it affects all aspects of your life and we don’t want that. The goal of CrossFit 4504 is to have more people moving better, not filling the Physio offices.

3. Literally to Warm You Up

Warming up vigorously increases the ability of the circulatory and respiratory systems to supply oxygen to your body’s muscles. In time, they become more efficient and so do you. We use exercises like Star Jumps, Skipping, Running, Jumping, Burpees to elevate your body temperature, raise your heart rate and prepare your central nervous system for action.

4. ‘Grease the Groove’

This is where we firstly teach & reinforce proper technique with the PVC drills for barbell movements. Our warm up contains elements that serve as foundation for more complex movements and we all understand the importance of learning & practicing proper technique.

So don’t skip your warm up!! You can enhance your warm up by coming to class early and working on your mobility so you are really ready to perform. Come and see a coach if you don’t know what drills to do. If you just dawdle through your warm up you aren’t getting the most out of it and won’t get the most out of your workout!!

We believe in what we do and we want only the best for our community..